Think you’re too old to take a nap? Think again. Afternoon naps can contribute to increased productivity. New health studies show that a midday nap may improve cognitive function, reduce stress, and enhance overall health. Boston University Professor Dr. William Anthony and Camile Anthony, co-presidents of The Napping Company, claim that scientific evidence shows that napping improves mood and performance. Increased productivity on the job or at home may just be the tip of the iceberg in terms of benefits gleaned from power napping.

What is power napping?

Power napping is the practice of taking 30 to 60-minute afternoon naps to refresh the body and relax the mind. Most people schedule their power naps for early to mid-afternoon, since the human body typically begins to experience a decline in energy and mental focus about eight hours after awakening. That puts the napping timeframe from about one o’clock to four o’clock for most people. You don’t want to nap too late or you may have trouble getting to sleep at your regular time that night.

Power naps can be as short as fifteen or twenty minutes, or they can last up to an hour. Sleeping longer may put a person into deeper stages of sleep and leave them feeling groggy when they awaken, which will not lead to increased productivity. The human body needs on average between seven and nine hours of rest each night. Getting more than nine hours of sleep can actually cause some people to feel more tired, not less, over the course of the day, hindering the goal of increased productivity.

What can power napping do for you?

1. It reduces stress.

If you are having a hectic day, taking a time out to nap will remove you from stressful stimuli and give your body a chance to escape and relax.

2. It eliminates fatigue.

If you didn’t get enough sleep the night before or are involved in physically demanding labor, a short nap can replenish energy and help your body gear up for the rest of the day.

3. It keeps you healthy.

Getting adequate rest that includes power napping not only promotes increased productivity, but also allows your body to slow down temporarily and adjust to a more normal routine that can help it function the way it’s supposed to. The body needs intermittent “down time,” or rest breaks, to work as it should the rest of the time.

4. It lets you shift mental gears.

Focusing too long or too hard on a task can wear out a person. Taking a short respite from a demanding job will help you come back with a fresh perspective and renewed concentration.

5. It gives you a mental break.

Even if you can’t sleep during the day, taking 30 minutes or so for meditation, exercise, or yoga can decrease stress and help you relax during a hectic day. A light nap is preferable, but if you work in an office where that isn’t possible, at least try to get away from your work station long enough to daydream or move around.

Increased productivity is a terrific benefit from a quality nap or physical rest. But how can you ensure that you won’t toss and turn or be interrupted? Here are a few tips to make your power napping more effective.

How do you take a power nap?

A power nap is like any other kind of nap except that you arrange it beforehand to get the maximum benefits, rather than letting it happen spontaneously. Try these tips to get the most from your midday rest.

1. Avoid caffeine.

If you must have a beverage with caffeine, drink it early to give the caffeine a chance to wear off. Because it takes several hours for this to happen and you will still have some in your system by naptime, limit you caffeine intake to one or two cups of coffee or cola each day.

2. Exercise afterwards, not beforehand.

Exercise helps to stimulate the body and can keep some people awake for some time afterward. Plan your workout for after your nap so its positive effects won’t interfere with your ability to rest during the day.

3. Find a quiet spot.

At home, let family members know when you plan a nap and tell them to wake you only for emergencies. Close your bedroom door or usher the kids to the playroom or their own naptimes while you take a well-deserved rest. At work, use the company break room or an unused conference room for your snooze. As long as you are not in view of customers and management does not mind, bring a small pillow on which to rest your head at your desk, and put your feet up on a stool or carton under your desk.

4. Turn down the volume.

Unless you are used to sleeping with loud background noise, lower the volume of any nearby televisions, radios, or equipment that makes noise. You can also locate a place away from it, like the back porch glider or a hammock.

5. Keep it cool.

Open a window, turn up the air, or turn down the heat when you plan on taking your nap. The body naturally relaxes in a cool environment, so you are more apt to be able to nap when the temperature is comfortably cool. If you cannot adjust the room temperature at work, take off a jacket or sweater and slip off your shoes to let body heat escape.

Getting Consistent Results

Any kind of nap will help you feel better. But consistent power napping that leads to increased productivity requires ongoing effort several days a week. You may have to rearrange your busy schedule to accommodate rest periods during the workweek. If you work in an area where you can’t sleep, set up a backup area for meditation or yoga. Planning ahead will help you achieve the results you want by being prepared to take advantage of certain times of the day. If you wait for that elusive “free moment” to come, it may never arrive.

Increased productivity is a goal sought by all effective people. Success-oriented individuals want to make the most of their time and give a task all they have in terms of focus, energy, and effort. Power napping can be a great tool when it is used to advantage in the workplace or at home. Rather than just waiting for a quality nap to happen, start taking steps now to make it happen—not just now and then, but everyday, or most days, by planning ahead and making necessary arrangements so that everything falls into place to facilitate your nap. Napping is not just for kids anymore. It’s for those seeking increased productivity along with improved mental and physical health.

Are You Smart About Sleep?

Do you wake up feeling rested on most days of the week, or are you just not a morning person? Getting a good night's sleep affects every aspect of your day, including your mood and your ability to be productive. And if that doesn't get your attention, listen up: Your sleep habits can even affect the number on the scale. Find out if you're smart about sleep, or if you need to be schooled by the Sandman with this quiz.